Wheat Bread vs. Yellow beans — In-Depth Nutrition Comparison

Compare

Summary of differences between wheat Bread and yellow beans

Wheat Bread has more selenium, manganese, vitamin B3, vitamin B2, vitamin B1, iron, and calcium; however, yellow beans are higher in fiber.
Wheat Bread covers your daily need for selenium, 58% more than yellow beans.
Wheat Bread has 120 times more sodium than yellow beans. While wheat Bread has 601mg of sodium, yellow beans have only 5mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Beans, yellow, mature seeds, cooked, boiled, without salt.

Infographic

Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Wheat Bread

Yellow beans

Contains more CalciumCalcium	+166.1%
Contains more IronIron	+64.9%
Contains more ZincZinc	+38.7%
Contains more ManganeseManganese	+202.6%
Contains more SeleniumSelenium	+2469.2%

Contains more MagnesiumMagnesium	+25.4%
Contains more PotassiumPotassium	+45.7%
Contains less SodiumSodium	-99.2%

~equal in Copper ~0.186mg

~equal in Phosphorus ~183mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Wheat Bread

Yellow beans

Contains more Vitamin B1Vitamin B1	+134.8%
Contains more Vitamin B2Vitamin B2	+270.9%
Contains more Vitamin B3Vitamin B3	+782.8%
Contains more Vitamin B5Vitamin B5	+99.1%
Contains more Vitamin B6Vitamin B6	+18.6%
Contains more Vitamin KVitamin K	+62.9%

Contains more Vitamin CVitamin C	+800%
Contains more Vitamin EVitamin E	+291.7%
Contains more CholineCholine	+59.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	33.4µg	1.3µg	58%
Manganese	1.377mg	0.455mg	40%
Vitamin B3	6.25mg	0.708mg	35%
Sodium	601mg	5mg	26%
Fiber	4.7g	10.4g	23%
Vitamin B2	0.382mg	0.103mg	21%
Vitamin B1	0.439mg	0.187mg	21%
Iron	4.09mg	2.48mg	20%
Carbs	55.77g	25.28g	10%
Calcium	165mg	62mg	10%
Polyunsaturated fat	1.72g	0.466g	8%
Protein	12.96g	9.16g	8%
Calories	313kcal	144kcal	8%
Vitamin B5	0.456mg	0.229mg	5%
Fats	4.27g	1.08g	5%
Vitamin E	0.24mg	0.94mg	5%
Zinc	1.47mg	1.06mg	4%
Magnesium	59mg	74mg	4%
Potassium	223mg	325mg	3%
Saturated fat	0.989g	0.279g	3%
Monounsaturated fat	1.019g	0.094g	2%
Vitamin K	5.7µg	3.5µg	2%
Choline	22.1mg	35.2mg	2%
Vitamin B6	0.153mg	0.129mg	2%
Vitamin C	0.2mg	1.8mg	2%
Folate	86µg	81µg	1%
Phosphorus	188mg	183mg	1%
Copper	0.198mg	0.186mg	1%
Net carbs	51.07g	14.88g	N/A
Sugar	6.42g	0.34g	N/A
Tryptophan	0.092mg	0.108mg	0%
Threonine	0.299mg	0.386mg	0%
Isoleucine	0.258mg	0.405mg	0%
Leucine	0.461mg	0.732mg	0%
Lysine	0.215mg	0.629mg	0%
Methionine	0.105mg	0.138mg	0%
Phenylalanine	0.315mg	0.496mg	0%
Valine	0.31mg	0.479mg	0%
Histidine	0.15mg	0.255mg	0%
Omega-3 - ALA	0.161g		N/A